References 1. Research indicates that doing bench presses through a full ROM leads to more strength gains compared to not locking out your elbows on the top. pubmed.ncbi.nlm.nih.gov/15903383/ 2. If you’re new to the gym, research indicates that you only have to train each muscle once per week for optimal gains pubmed.ncbi.nlm.nih.gov/24739294/ pubmed.ncbi.nlm.nih.gov/28316261/ pubmed.ncbi.nlm.nih.gov/17313289/ pubmed.ncbi.nlm.nih.gov/8081322/ pubmed.ncbi.nlm.nih.gov/21881534/ 3. Once you've passed the beginner stage, however, which means you can no longer increase resistance every workout, you'll need a higher frequency to maximize gains, as shown by a 2016 systematic review and meta-analysis. pubmed.ncbi.nlm.nih.gov/27102172/ 4. “The current body of evidence indicates that frequencies of training twice a week promote superior hypertrophic outcomes to once a week." pubmed.ncbi.nlm.nih.gov/27102172/ 5. What's more, another analysis found much better muscle and strength gains with each extra workout per muscle per week, even when total training volume was similar between groups. www.strongerbyscience.com/frequency-muscle/ 6. This 2016 paper published in the Internal Journal of Sports Medicine. “a constant-rep resistance training (RT) routine (CONSTANT) that trained using 8-12 RM per set, or a varied-rep RT routine (VARIED) that trained with 2-4 RM per set on Day 1, 8-12 RM per set on Day 2, and 20-30 RM on Day 3 for 8 weeks.” "Effect sizes favored VARIED over CONSTANT condition for elbow flexor thickness (0.72 vs. 0.57), elbow extensor thickness (0.77 vs. 0.48), maximal bench press strength (0.80 vs. 0.57), and upper body muscle endurance (1.91 vs. 1.28)." pubmed.ncbi.nlm.nih.gov/27042999/ 7. Data indicates that you need a variety of rep ranges to maximize growth in all types of muscle fibers. pubmed.ncbi.nlm.nih.gov/15335243/ 8. A 2021 study by Rodriguez-Ridao and his colleagues looked at the effects of five different bench press angles on muscle activation (0°, 15°, 30°, 45°, and 60°). “An inclination of 30° produces greater activation of the upper portion of the pectoralis major. Inclinations greater than 45° produce significantly higher activation of the anterior deltoid and decrease the muscular performance of the pectoralis major.” www.mdpi.com/1660-4601/17/19/7339 9. One study found that the dumbbell bench press leads to higher chest activation. pubmed.ncbi.nlm.nih.gov/27669189/
0:27 Bench like a bodybuilder 1:54 Press hands together when you bench 2:47 Increase chest workout frequency 4:40 Go lower on presses 5:40 Alternate weights and reps 7:38 Don't go overboard with inclines 9:07 Use Cable Presses 10:27Upgrade your flyes 11:50 Increase weight
Thanks a lot! I've always struggled to open doors but with these tips, I basically rip them offf the hinges! Matter of fact, sometimes the doors open automatically when they see me coming. I even get daily compliments on my door-opening prowess. I feel so much more in charge of my life.
LMAO bro i was thinking about it just then too i swear somethings weird man the other day i wanted to know more about creatine just cuz and a video about it came up yesterday
At the end of your normal chest workout, use 50% of your normal bench press weight and do slow perfect form max reps for 3-4 sets. Your chest will explode.
This is my current push day workout. Plz let me know your opinion about it (All exercises are 3-4 sets and 8-12 reps) Dips Dumbell flyes Incline dumbbell press Dumbbell Shoulder press Lateral raises Pushups 3 sets to failure Tricep cable pushdowns
Really helpful. The angle of my incline bench press was closer to 45 degrees than 30 degrees. Going to the gym tomorrow. I will lower the incline at least one notch. Many thanks.
I just recently started exercising again. I started training at a young age, early teen years. A few years ago unfortunate events prevented me from training. My routine was disrupted. I was able to continue certain exercises, not quite the same though. I was fortunate enough to have good friend that are into it as a profession. I was able to obtain valuable knowledge regarding exercising and training of all kinds. I would half to say to anyone that is serious about training, knowledge is key. There is much more to weight training then just lifting the weights. When you look around the gym it's easy to tell many of the younger guys have yet to discover this key aspect to training. Personally I won't approach to give advice. There's is always a chance someone might take it the wrong way. It's has occurred to me that perhaps some good will come from my long gap in training. I'm not an expert by any means. I'm not in bad shape but a notable difference to the physical state I had obtained before. It's because it's not my first dance it is coming back to me quickly. I'm sure some of the younger guys still trying to figure things out for the first time will notice a rapid transformation and decide to ask me how I'm doing it. The biggest thing that sticks out to me at the gym is rushing through sets. Many people perform a set of say 10 reps and preform each rep very rapidly. This results in very poor form and also waist valuable energy. The momentum from the fast reps is reducing the resistance that is necessary to load the muscle. Slowing down the reps will increase that resistance resulting in a higher efficiency and more effective work out. It will also result in much better form, making injuries less likely to occur. This stuff is very basic, yes however nobody should ever feel embarrassed about being informed. It doesn't matter how basic the information being offered. Everybody should be open to improvement. Being rude is never necessary, however choosing to ignore the information because it was delivered rudely is just plane silly. I'm not saying it's right if someone is rude to you. I'm just saying information is still information no matter what manner it was delivered.
Yeeeess...!! Perfect timing! Been focusing hard on my chest the last couple months, but not really any result.. also any tips to fix a rotator cuff injury? Love your vids, Max! Youve been with me my whole journey the last year
hey coach like to explain to you that I am 17 and I weigh 234 lbs and every time I try to make a calorie deficit it does not work and I do not know what I am doing wrong
Bench press 3 set 10rep Incline bench press 3set 10rep decline bench press 3set 10rep Dumble bench press 3set 10rep Dumble incline 3set 12rep Cable fly 3set 10 rep two days in a week. Is it good for chest or over training?
Push ups are one of the most underrated exercises and one of the most effective to develop strength for the chest, the shoulders and the triceps. The key is to do them with perfect form and to increase the difficulty using for example resistance bands or, if you like calisthenics you can also do pseudo planche push ups. Watch calisthenics videos about proper push up form and progressions and trust me, they are no joke and will challenge you at home. Hope this helps.
specifically on squeezing the hands together on bench, try to rotate your palms and pinkies toward eachother, not just straight in with the index fingers and thumbs pushing in. I think it'll help you not to slide your hands if you have a smooth bar
Very helpful info. I have been working out with resistance bands because because I don't have money to join a gym and don't have space at home for weights. One advantage with the bands that I have discovered is I can zero in on the motions that activate specific muscles. For example, when I saw you recommending pushing yiur hands together, even on a bench press with barbell where hand position is fixed. I found just by focusing on squeezing my chest at the top of the rep, I tended to draw my hands in together.
Im on my 2nd month in the gym training arms one day chest another back another and abs another.and have 3 days off.i have certainly got stronger as im lifting more weight.but you say triain body parts at least twice a week now.but what about recovery?
When I first started lifting , I thought i couldn't activate my chest to work and always thought my delts and arms were doing all the work. But I just kept doing my max bench for 5 X 5 regardless, along with a copious amount of push ups, chest gains have been huge since. Once you get the technique down it's very easy to activate the chest. Any beginner having this issue , let me know ,I can give more detail
Hey BPNP, I could use your help brother. I’m really struggling with gaining any pecs at all. I do have some issues to overcome. I’m an upper extremity amputee on my left side about 7-8” below the elbow, due to my time in combat in Iraq. I workout at least 3-4 times a week with a cable like machine & a heavy resistance band as well as push-ups on a foam block to make up the gap. I’d appreciate any help.
@@garydowd7313 hey brother, first off, thanks for your service, don't think it goes unnoticed. I have no experience training with under those parameters so I wouldn't want to give advice on something I have no familiarity with. I hope you find the answer you are seeking. Cheers.
@@09764312468 when I do incline I don't really feel my chest work much not sure if I'm bringing it to close to my chest. Feels more like I'm working my shoulder
I AM A POWERLIFTER AND I STILL BENCHING LIKE BODYBUILDER ALL THE WAY UP AND DOWN ; SO PLEASE SOMEONE NEEDS TO TELLL THIS GUY MAX STOP THE HATE ON POWERLIFTERS!!!
One thing that used to hurt me is I'd use a bodybuilding style of benching, but I would lower the bar to near the top of my chest, which was hurting my rotator cuffs. Inow drop the bar down a bit lower on my chest, and I can feel it in my chest with no strain on my rotator cuffs. I guess we're all geared a bit differently. This is also true of flies, which I do with dumbbells sone time and cables another. If I want to build my upper chest, I do incline presses and flies. I usually do inclines ay a 30 degree angle. Higher angles tend to blast my frontal delts, but I train them separately.
John Meadows made me realize years ago that I was using to much of an Incline on presses. I made the adjustment on Incline and decline presses. It definitely works. Another thing that helps your chest grow is by doing guillotine presses.
i recommend hitting them twice a week but if you wanna keep doing this do chest, tricep and shoulder sun, mon bicep back and tuesday leg and abs. abs can be done at any since other muscles arent involved in most ab exercises
I would like to express my deepest gratitude to this individual for their invaluable guidance. Each piece of advice and technique they have shared, supported by scientific evidence and sound reasoning, has proven effective and yielded positive outcomes for me. I am truly appreciative of their expertise and assistance.❤
I start with 12 reps. Then add 5lbs and do 2 less reps. I do that for 4 sets. So by the last set I'm doing 15lbs more than where I started and only 6 reps. That has worked for me
I have a home gym in my garage, which I enjoy because I can workout without the gym rats everywhere. But, I don't have cables, which seems to limit my growth. 😔 Thanks for the incline bench knowledge. I have been wondering about those facts, since I feel the pressure more in my chest on a flat bench press than an incline bench.
A good option for home workouts if you don’t have cables is elastic bands. You can secure them with an stopper at a door hinges and perform standing flies. I find them very effective (and challenging).
Luckily for me, I haven't had too much problem growing my chest. Watching the tips in this video, I found myself saying, 'I do that, I do that to,' repeatedly. So maybe I'm not just lucky, but instead these suggestions might actually work.
Bruh, if you guys want to keep your shoulders in check don’t go all the way down. MY SHOULDERS approve this message. Wish I would’ve known this when I first started lifting.
can i get a quick tip? I started workout after a long time and last time it was about 2 years ago and i used carnivor mass as a supplement . My weight is 95kg now. The problem is, when I am doing the last reps, my body starts shaking. Even if I pull full force and my mind to do last few reps, my body refuse to lift more. I don't take any supplements right now. I need to build my body without increasing weight. Are there any recommendations without fat burners?
The key to develop strength for any muscle group in the body is to achieve the correct volume per week with a good amount of repetitions, while concentrating on progressive overload, ALWAYS LEAVING TWO REPS in the tank. So, let us say that you do shoulder presses with 15 pounds dumbbells and your maximum repetitions is 10, and you do 3 sets 2 days a week. That is a volume of 6 sets per week. What you do is increase the volume to 4 sets per day (8 sets per week) with 15 pounds dumbbells with 8 Repetitions (2 reps short of your maximum). If you are shaking at the end of your repetitions, you should lower the weight and make sure your form is perfect leaving 2 reps in the tank always. As you get stronger, you do progressive overload: you do the same 8 sets but rather than 8 repetitions you will aim for 9. And the next week you will aim for 10. And when you get to 12 repetitions and your form continues to be good then you increase the weight to 20 pounds dumbbells with 8 repetitions, etc. Hope this helps.
when you talk about series of reps (from low to high in three different days), does it mean that I also should change the weight that I lift? Let’s say: first day 10kg x 12 reps, second one 12 kg x 20 reps and the last one 14 kg x 25 reps?
Usually the higher the rep range the weight decreases as you’ll usually not be able to handle the same weight at 4 reps compared to 20 reps. It’s a very basic explanation but you get the jist.
if your rep ranges are changing its usually as a result of the weight you're using. If you take a weight you can only perform 8 reps with then you obviously cant suddenly perform more reps per set. but if you take a weight you can perform 12 reps with and only do 8 reps then you're doing nothing but waste time
I am paralyzed. I can't really grip with my right hand plus no wrist controll. On my left side, my good side, I can grip and do workouts. I do progressive overload. Monday through Friday. Monday I do 5 sets of 15 reps with 5 pounds.(75) I take a 30 second break in between each set. On Tuesday, I will use 8 pounds and 12 reps @ 5 sets.(60) Then, on Wednesday I use a 10 pound weight. I do 8 reps and 5 sets.(40) Thursday back to 8 lb and Friday is my 2nd 5 lb day. Saturday and Sunday are my rest days. I usually fast. Then the next week while working out, I will do some sets with more reps. I don't go crazy wild on increasing my volume of workouts when doing progressive overload. I am trying to build endurance at same time
Mon: entire upper body Tues: entire lower body Wed: entire upper body Thurs: entire lower body Fri: entire upper body Sat: entire lower body Sun: rest all day Repeat That's the easiest schedule to follow combined with a well-rounded diet and at least 8 to 10 hours of sleep a day
I'm a member of a martial arts gym rather than a gym with weights. I use dumbbells at home to do some lifting exercises, but it's difficult to know what to do with chest other than pushups. While pushups are good and they've developed my chest somewhat, there's a limit to how much they can be developed because pushups can't get as heavy as lifting heavy weights. I'm wondering if I'll just need to invest in some cheap bench to use so that I can do chest exercises with my dumbbells.
I think for a beginner its better to train a muscle 2-3 Times a week because they have to learn how to bench etc... Just drop the Volume so you can get better
Ya. Butterlies man. I benched for a ong time without adding any mass to my middle chest. Benching works your outer pecks, but butterflies isolate your inner chest.
References
1. Research indicates that doing bench presses through a full ROM leads to more strength gains compared to not locking out your elbows on the top.
pubmed.ncbi.nlm.nih.gov/15903383/
2. If you’re new to the gym, research indicates that you only have to train each muscle once per week for optimal gains
pubmed.ncbi.nlm.nih.gov/24739294/
pubmed.ncbi.nlm.nih.gov/28316261/
pubmed.ncbi.nlm.nih.gov/17313289/
pubmed.ncbi.nlm.nih.gov/8081322/
pubmed.ncbi.nlm.nih.gov/21881534/
3. Once you've passed the beginner stage, however, which means you can no longer increase resistance every workout, you'll need a higher frequency to maximize gains, as shown by a 2016 systematic review and meta-analysis.
pubmed.ncbi.nlm.nih.gov/27102172/
4. “The current body of evidence indicates that frequencies of training twice a week promote superior hypertrophic outcomes to once a week."
pubmed.ncbi.nlm.nih.gov/27102172/
5. What's more, another analysis found much better muscle and strength gains with each extra workout per muscle per week, even when total training volume was similar between groups.
www.strongerbyscience.com/frequency-muscle/
6. This 2016 paper published in the Internal Journal of Sports Medicine.
“a constant-rep resistance training (RT) routine (CONSTANT) that trained using 8-12 RM per set, or a varied-rep RT routine (VARIED) that trained with 2-4 RM per set on Day 1, 8-12 RM per set on Day 2, and 20-30 RM on Day 3 for 8 weeks.”
"Effect sizes favored VARIED over CONSTANT condition for elbow flexor thickness (0.72 vs. 0.57), elbow extensor thickness (0.77 vs. 0.48), maximal bench press strength (0.80 vs. 0.57), and upper body muscle endurance (1.91 vs. 1.28)."
pubmed.ncbi.nlm.nih.gov/27042999/
7. Data indicates that you need a variety of rep ranges to maximize growth in all types of muscle fibers.
pubmed.ncbi.nlm.nih.gov/15335243/
8. A 2021 study by Rodriguez-Ridao and his colleagues looked at the effects of five different bench press angles on muscle activation (0°, 15°, 30°, 45°, and 60°).
“An inclination of 30° produces greater activation of the upper portion of the pectoralis major. Inclinations greater than 45° produce significantly higher activation of the anterior deltoid and decrease the muscular performance of the pectoralis major.”
www.mdpi.com/1660-4601/17/19/7339
9. One study found that the dumbbell bench press leads to higher chest activation.
pubmed.ncbi.nlm.nih.gov/27669189/
I love this channel. As a beginner this is helping me alot 💯
Is there a video on how to workout your chest with push ups
How to fix muscle imbalance
We Want To Know Which Are Type 1 & Type 2 Muscle Fibers
kudos to this channel in publishing the studies
0:27 Bench like a bodybuilder
1:54 Press hands together when you bench
2:47 Increase chest workout frequency
4:40 Go lower on presses
5:40 Alternate weights and reps
7:38 Don't go overboard with inclines
9:07 Use Cable Presses
10:27Upgrade your flyes
11:50 Increase weight
thank you !
A hero who we don’t deserve ! 😍
Thankss maahhhhnnnn😃
Thanks bro
THANKS ❤❤❤👏👏👏
Thanks a lot! I've always struggled to open doors but with these tips, I basically rip them offf the hinges! Matter of fact, sometimes the doors open automatically when they see me coming. I even get daily compliments on my door-opening prowess. I feel so much more in charge of my life.
Damn
lol
I can't walk near a door without getting it pregnant now!
"Door opening prowess" 🤣
I think this channel reads my mind lol
I literally had just recently started to think about how to improve my chest
Right? I just did a chest workout today and was wondering how to improve.
factsss
LMAO bro i was thinking about it just then too i swear somethings weird man the other day i wanted to know more about creatine just cuz and a video about it came up yesterday
Wow, same! Kinda scary
I always appreciate your references. I believe if it's not measured, it's just anecdotal evidence. Keep up the great work.
At the end of your normal chest workout, use 50% of your normal bench press weight and do slow perfect form max reps for 3-4 sets. Your chest will explode.
Thanks
This is my current push day workout. Plz let me know your opinion about it
(All exercises are 3-4 sets and 8-12 reps)
Dips
Dumbell flyes
Incline dumbbell press
Dumbbell Shoulder press
Lateral raises
Pushups 3 sets to failure
Tricep cable pushdowns
Great workout! I would almost do the same. Switch dumbbell flyes with cable flyes. Mix incline dumbbell press with flat bench dumbbell press.
Cabel Flyes does not give constant tension on the chest. Elastic band does.
Really helpful. The angle of my incline bench press was closer to 45 degrees than 30 degrees. Going to the gym tomorrow. I will lower the incline at least one notch. Many thanks.
How did it go with the tip?
@@LetsCommentator It helped. My progress is slow but noticeable. I lowered the weight slightly to maintain my reps.
NO PAIN NO GAIN BROTHERSS
I just recently started exercising again. I started training at a young age, early teen years. A few years ago unfortunate events prevented me from training. My routine was disrupted. I was able to continue certain exercises, not quite the same though. I was fortunate enough to have good friend that are into it as a profession. I was able to obtain valuable knowledge regarding exercising and training of all kinds. I would half to say to anyone that is serious about training, knowledge is key. There is much more to weight training then just lifting the weights. When you look around the gym it's easy to tell many of the younger guys have yet to discover this key aspect to training. Personally I won't approach to give advice. There's is always a chance someone might take it the wrong way. It's has occurred to me that perhaps some good will come from my long gap in training. I'm not an expert by any means. I'm not in bad shape but a notable difference to the physical state I had obtained before. It's because it's not my first dance it is coming back to me quickly. I'm sure some of the younger guys still trying to figure things out for the first time will notice a rapid transformation and decide to ask me how I'm doing it. The biggest thing that sticks out to me at the gym is rushing through sets. Many people perform a set of say 10 reps and preform each rep very rapidly. This results in very poor form and also waist valuable energy. The momentum from the fast reps is reducing the resistance that is necessary to load the muscle. Slowing down the reps will increase that resistance resulting in a higher efficiency and more effective work out. It will also result in much better form, making injuries less likely to occur. This stuff is very basic, yes however nobody should ever feel embarrassed about being informed. It doesn't matter how basic the information being offered. Everybody should be open to improvement. Being rude is never necessary, however choosing to ignore the information because it was delivered rudely is just plane silly. I'm not saying it's right if someone is rude to you. I'm just saying information is still information no matter what manner it was delivered.
Who has trouble opening a door?
Nope😂
🤣🤣
Haha done workout yesterday,my arm and chest are fuckeedd
😂
😂😂😂😂
Yeeeess...!! Perfect timing! Been focusing hard on my chest the last couple months, but not really any result.. also any tips to fix a rotator cuff injury?
Love your vids, Max! Youve been with me my whole journey the last year
You gotta rehab that shoulder injury or get surgery. Be careful don't let it get worse.
I got one, don’t use ever use a bench press and stick to dumbbells
@@mikehunt4797 how do I "rehab"?
@@maljayworldstar776 ironically I think dumbells is what fucked me🙈 I think I went too deep on the incline presses
@@Kevin-be8nj Daim that’s scary, I should probably be extra careful now, yeah try some swimming a lot or yoga might help with your shoulder
This is GREAT! Thank you so much! Really well explained as always.
Bro this channel is boom 🤯
hey coach like to explain to you that I am 17 and I weigh 234 lbs and every time I try to make a calorie deficit it does not work and I do not know what I am doing wrong
Bench press 3 set 10rep
Incline bench press 3set 10rep
decline bench press 3set 10rep
Dumble bench press 3set 10rep
Dumble incline 3set 12rep
Cable fly 3set 10 rep
two days in a week.
Is it good for chest or over training?
Thanks for the tip about alternating the grip for cable flies
Can someone explain #8? The difference between the orientation of your palm.
Those are the best tips I saw on youtube. Thanks a lot
do u have an exercise that i can do at my home for the chest?
Push ups are one of the most underrated exercises and one of the most effective to develop strength for the chest, the shoulders and the triceps. The key is to do them with perfect form and to increase the difficulty using for example resistance bands or, if you like calisthenics you can also do pseudo planche push ups. Watch calisthenics videos about proper push up form and progressions and trust me, they are no joke and will challenge you at home. Hope this helps.
specifically on squeezing the hands together on bench, try to rotate your palms and pinkies toward eachother, not just straight in with the index fingers and thumbs pushing in. I think it'll help you not to slide your hands if you have a smooth bar
Very helpful info. I have been working out with resistance bands because because I don't have money to join a gym and don't have space at home for weights.
One advantage with the bands that I have discovered is I can zero in on the motions that activate specific muscles. For example, when I saw you recommending pushing yiur hands together, even on a bench press with barbell where hand position is fixed. I found just by focusing on squeezing my chest at the top of the rep, I tended to draw my hands in together.
whats the training plan for the best grown (each muscle group) 4x a week
you came in the right time hero. lots of usefull tipps i did wrong since i started last month
I wonder, this channel covered everything from a beginner to expert! 😱👌
I only watched 2 videos but I'm sure this channel is something
Im on my 2nd month in the gym training arms one day chest another back another and abs another.and have 3 days off.i have certainly got stronger as im lifting more weight.but you say triain body parts at least twice a week now.but what about recovery?
When I first started lifting , I thought i couldn't activate my chest to work and always thought my delts and arms were doing all the work. But I just kept doing my max bench for 5 X 5 regardless, along with a copious amount of push ups, chest gains have been huge since. Once you get the technique down it's very easy to activate the chest. Any beginner having this issue , let me know ,I can give more detail
I need more details please
Hey BPNP, I could use your help brother. I’m really struggling with gaining any pecs at all. I do have some issues to overcome. I’m an upper extremity amputee on my left side about 7-8” below the elbow, due to my time in combat in Iraq. I workout at least 3-4 times a week with a cable like machine & a heavy resistance band as well as push-ups on a foam block to make up the gap. I’d appreciate any help.
@@robertogaspar4649 can you give me some details of your experience so far
@@garydowd7313 hey brother, first off, thanks for your service, don't think it goes unnoticed. I have no experience training with under those parameters so I wouldn't want to give advice on something I have no familiarity with. I hope you find the answer you are seeking. Cheers.
@@09764312468 when I do incline I don't really feel my chest work much not sure if I'm bringing it to close to my chest. Feels more like I'm working my shoulder
Best channel for fitness! Hello from GREECE 👏👏👏
What if you have shoulder injury history and can only do limited range of motion?
Shorter range of motion is also beneficial to working smaller muscle groups in your chest
I AM A POWERLIFTER AND I STILL BENCHING LIKE BODYBUILDER ALL THE WAY UP AND DOWN ; SO PLEASE SOMEONE NEEDS TO TELLL THIS GUY MAX STOP THE HATE ON POWERLIFTERS!!!
One thing that used to hurt me is I'd use a bodybuilding style of benching, but I would lower the bar to near the top of my chest, which was hurting my rotator cuffs. Inow drop the bar down a bit lower on my chest, and I can feel it in my chest with no strain on my rotator cuffs. I guess we're all geared a bit differently. This is also true of flies, which I do with dumbbells sone time and cables another. If I want to build my upper chest, I do incline presses and flies. I usually do inclines ay a 30 degree angle. Higher angles tend to blast my frontal delts, but I train them separately.
I prefer to use dumbbell bench press but I do use the barbell bench too so I got the best of both worlds
John Meadows made me realize years ago that I was using to much of an Incline on presses. I made the adjustment on Incline and decline presses. It definitely works. Another thing that helps your chest grow is by doing guillotine presses.
This helped a lot thanks, I gained 2 inches in 4 weeks
what da Sunny Deol doin😂😂😂
Never knew why people arched their backs until today, I have learned something new today.
Good notes, however not only beginners use one muscle per day routine. Many professional bodybuilders use that as well...
Good shit bro 💪🏾
Thanks for this great video. Today Im sick but gonna use the tips when Im alright
Please do reply if I'm doing it wrong;
I do
Sun-chest and abs
Mon-bicep tricep shoulder
Tue-leg back
Wed-hiit
Then rest 3days.
i recommend hitting them twice a week but if you wanna keep doing this do chest, tricep and shoulder sun, mon bicep back and tuesday leg and abs. abs can be done at any since other muscles arent involved in most ab exercises
Bro this is best series ever🔥 please continue it with aal oart muscles on the body please make vidwo
I would like to express my deepest gratitude to this individual for their invaluable guidance. Each piece of advice and technique they have shared, supported by scientific evidence and sound reasoning, has proven effective and yielded positive outcomes for me. I am truly appreciative of their expertise and assistance.❤
I start with 12 reps. Then add 5lbs and do 2 less reps. I do that for 4 sets. So by the last set I'm doing 15lbs more than where I started and only 6 reps. That has worked for me
You're really gonna help me reach my goal. Thank you for the science based perspective
Great information✅
Salute ✊🏾
Awesome video packed full of valuable information. 🙌
Great info on this one. Thanks! I can now stop asking people why the over exaggerated arch on the bench press.
Chiyaan Vikram ' I ' movie pecs moving scene ❤️
That’s very informative.. thanks a bunch
Working out the chest to me is the most challenging part of muscles
For the decline bench push up. Can your feet be flat on the bench?
I don’t know why but if I see anything saying chest growth I just click it
probably that’s why. Thaks for the tips man!
Pure science 🔥🔥
Great video!
First time watcher..
Instant subscriber.
Klaas advice braff..
Extrem starkes Video mit viel Input. Vielen Dank
i take this video as motivation now my CHEST is one sided bigger like the thumbnail
One of the best workout channel.
Same goes for the decline. Most benches are way too steep....
Trick I learned: Concentrate on NOT using your traps to cheat. Don't shrug while lifting. Helped me alot
I have a home gym in my garage, which I enjoy because I can workout without the gym rats everywhere. But, I don't have cables, which seems to limit my growth. 😔
Thanks for the incline bench knowledge. I have been wondering about those facts, since I feel the pressure more in my chest on a flat bench press than an incline bench.
A good option for home workouts if you don’t have cables is elastic bands. You can secure them with an stopper at a door hinges and perform standing flies. I find them very effective (and challenging).
@@josearias5102 Thank you. Good suggestion 😊
Thanks sir for all your tips
I hope in future you drop your videos with german subtitels ❤
Perfect video to boost brain
Thanks bro this is so helpful
Luckily for me, I haven't had too much problem growing my chest. Watching the tips in this video, I found myself saying, 'I do that, I do that to,' repeatedly. So maybe I'm not just lucky, but instead these suggestions might actually work.
Great video.
thank you for all advice man , keep doing this hard work , I am grateful
Bruh, if you guys want to keep your shoulders in check don’t go all the way down. MY SHOULDERS approve this message. Wish I would’ve known this when I first started lifting.
These are great tips. Definitely need to hit the gym now! Thanks.
What about the floor press variation ?
This was very helpful
Good tips thanks 😊
3 of the tips here seem helpful for me gonna try it for a couple of months and see if i notice a big difference
i might update if i remember
Very good video
Thank For your guidance! Very encouraging to know I can maintain muscle mass and strength at 64!
The Army taught me that you can work chest 91 times a day 365 day a week and still hit it one more time.
can i get a quick tip? I started workout after a long time and last time it was about 2 years ago and i used carnivor mass as a supplement . My weight is 95kg now. The problem is, when I am doing the last reps, my body starts shaking. Even if I pull full force and my mind to do last few reps, my body refuse to lift more. I don't take any supplements right now. I need to build my body without increasing weight. Are there any recommendations without fat burners?
The key to develop strength for any muscle group in the body is to achieve the correct volume per week with a good amount of repetitions, while concentrating on progressive overload, ALWAYS LEAVING TWO REPS in the tank. So, let us say that you do shoulder presses with 15 pounds dumbbells and your maximum repetitions is 10, and you do 3 sets 2 days a week. That is a volume of 6 sets per week. What you do is increase the volume to 4 sets per day (8 sets per week) with 15 pounds dumbbells with 8 Repetitions (2 reps short of your maximum). If you are shaking at the end of your repetitions, you should lower the weight and make sure your form is perfect leaving 2 reps in the tank always. As you get stronger, you do progressive overload: you do the same 8 sets but rather than 8 repetitions you will aim for 9. And the next week you will aim for 10. And when you get to 12 repetitions and your form continues to be good then you increase the weight to 20 pounds dumbbells with 8 repetitions, etc. Hope this helps.
Nice video and very well illustrated 👍🏼
when you talk about series of reps (from low to high in three different days), does it mean that I also should change the weight that I lift? Let’s say: first day 10kg x 12 reps, second one 12 kg x 20 reps and the last one 14 kg x 25 reps?
Usually the higher the rep range the weight decreases as you’ll usually not be able to handle the same weight at 4 reps compared to 20 reps. It’s a very basic explanation but you get the jist.
if your rep ranges are changing its usually as a result of the weight you're using. If you take a weight you can only perform 8 reps with then you obviously cant suddenly perform more reps per set. but if you take a weight you can perform 12 reps with and only do 8 reps then you're doing nothing but waste time
Lol hell no. The opposite.
Lower sets higher weights increase ur strength.
Higher reps lower weights increase the size of ur muscles.
Ex
12kg 3x12 Size
14kg 3x 4-8 strength
10kg 3x20 size
really great video, will take all of that on board
Again good advice love this 🎉🎉🎉🎉🎉🎉🎉🎉
Thanks a lot 😄
😀😁🤩🥰😍👍👏💪🏋♂️
Thanks for these 9 good tips!
I am paralyzed. I can't really grip with my right hand plus no wrist controll. On my left side, my good side, I can grip and do workouts. I do progressive overload. Monday through Friday. Monday I do 5 sets of 15 reps with 5 pounds.(75) I take a 30 second break in between each set. On Tuesday, I will use 8 pounds and 12 reps @ 5 sets.(60) Then, on Wednesday I use a 10 pound weight. I do 8 reps and 5 sets.(40) Thursday back to 8 lb and Friday is my 2nd 5 lb day. Saturday and Sunday are my rest days. I usually fast. Then the next week while working out, I will do some sets with more reps. I don't go crazy wild on increasing my volume of workouts when doing progressive overload. I am trying to build endurance at same time
There's a lot of very valuable information in this. Thank you!
Mon: entire upper body
Tues: entire lower body
Wed: entire upper body
Thurs: entire lower body
Fri: entire upper body
Sat: entire lower body
Sun: rest all day
Repeat
That's the easiest schedule to follow combined with a well-rounded diet and at least 8 to 10 hours of sleep a day
I just have kettlebells and a flat bench.
I will try to incorporate it with them.
I'm a member of a martial arts gym rather than a gym with weights. I use dumbbells at home to do some lifting exercises, but it's difficult to know what to do with chest other than pushups. While pushups are good and they've developed my chest somewhat, there's a limit to how much they can be developed because pushups can't get as heavy as lifting heavy weights. I'm wondering if I'll just need to invest in some cheap bench to use so that I can do chest exercises with my dumbbells.
I think for a beginner its better to train a muscle 2-3 Times a week because they have to learn how to bench etc...
Just drop the Volume so you can get better
Great Thanks 😊
Thank you so much for your work! You´ve helped me so much!
Could you make a video on BFR Band training thank you
Ya. Butterlies man. I benched for a ong time without adding any mass to my middle chest. Benching works your outer pecks, but butterflies isolate your inner chest.
6.35 the best of india bodybuilder reference 🤩 from i movie scene 🔥
Sidharth In 1st Video ❤🔥